FAST Sciatic Nerve Pain Relief! Follow-Along Exercise Routine
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- เผยแพร่เมื่อ 25 ต.ค. 2023
- A complete follow-along exercise routine to fix sciatic nerve pain! The best stretches, exercises, and nerve glide techniques to reduce pressure on your sciatic nerve and help you to feel better fast. Home exercise routine presented by a doctor of physical therapy to help alleviate sciatica symptoms fast.
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🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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WHAT IS SCIATICA?
First things first, let's clarify exactly what sciatica is. The numbness, tingling, and pain is actually not a diagnosis on its own, but rather symptoms that are caused by the compression or irritation of the sciatic nerve. This can result in radiating pain from your lower back down into your hip and leg.
COMMON CAUSES OF SCIATIC NERVE PAIN
There are several factors can contribute to sciatica (or sciatic nerve symptoms), such as herniated discs, bulged discs, spinal stenosis, arthritis, and degenerative disc disease (DDD). The exercises presented in this video work best for the two most-common causes of sciatica - bulged discs and DDD/stenosis.
HOW TO TREAT SCIATICA
So what's the best way to treat sciatica? Our primary approach involves exercises. The right movements can alleviate pressure on the sciatic nerve, bringing amazing relief. In this video I’ll guide you through a range of stretches and exercises aimed at treating your sciatica pain.
CENTRALIZATION and PERIPHERALIZATION
Any exercise or stretch you do that causes symptoms to decrease or to move up your leg (i.e. from your knee to your hip) is a good thing and should be repeated. Conversely if you perform an exercise or activity that causes your symptoms to intensify or travel further down your leg (i.e. from your hip to your knee), that’s a sign that we’re increasing stress on the nerve and we should avoid that activity.
HOME EXERCISE ROUTINE FOR SCIATIC NERVE PAIN RELIEF
Piriformis Stretch
Nerve Glides
Decompression
Cobra Pose or Child’s Pose
Bridges
Bird Dogs
💬 Did you give this sciatica relief routine a shot? What did you think of the exercises? Which one helped you the most? Share your experience with us in the comments - we absolutely love hearing about your progress!
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🚨 DISCLAIMER: This content (the video, description, links, and comments) is intended for general education and demonstration purposes only. It is not medical advice or a treatment plan. Please consult with your healthcare professional before attempting any of the content included. Your use of this content is at your sole risk, and T&T Digital Media, LLC and its officers are not responsible for any losses, injuries, or damages resulting from any claims related to the use or misuse of this content. We make no representations regarding the accuracy or suitability of this content.
Did you try this routine? How do you feel? Which exercise was the most helpful? I would love to hear from you in a comment below! For more help with the "nerve glide" exercise click here: th-cam.com/video/OYOShqd64xo/w-d-xo.html and for the spine decompression video click right here: th-cam.com/video/Mc2o0KjBhkQ/w-d-xo.html Hope this helps you to feel better! 🙏🏼
Ok I did the leg/hip stretch for a second day in a row along with the decompress. The origin is in my right hip. Have not confirmed with MRI. After waking up to severe leg pain then your exercise has helped alleviate the pain.
As soon as I shower I will go outside and try to do another decompress on my 5th wheel ladder by hanging on it.
I really appreciate your help.
Question. Apply heat or cold to your hip or lower back?
A electric massager worth utilizing?
Thank you so much again because I'm older but am athletic as I ride a mountain bike, hike and like tennis.
And this trauma sucks.
Jo.
I was feeling sciatica pain so much today i couldn't sleep in the night, tried this one and my pain is half way better . I am gonna continue this every day. Thank you so much...❤
Thank you for sharing.
I am so sorry you’re just 19 and have this!!!
hi i have a balged disk and your videos helped me a lot during this unplessent time thank you for your videos , truly .
I just did this and now I really feel the relief ۔۔۔ it's magically worked for me
Omg 🎉😢 I've been suffering with this crappy sciatica for about 2 tears this round and I'm on meds and have a tens unit and I did this once and I feel so much better and I want to thank you from the bottom of my heart thank you a million times ❤
Saved 2 of your videos yesterday and now I see this one I hope it left my lower left back/glute/hip/nerve going down my left leg
Thank you man i’m a 16 year old high school athlete who had bulging disc for 9 months with no treatment due to misreading mri scans and have been fighting this nerve pain in my left leg for 3 years. I kind of gave up hope in getting better because I was always in pain but this video has given me hope that i will return to a fully recovered self.
I hope you feel better soon!
How are you feeling
@@javednoor832 ehh some days are better than others
I just found it, n it was for me because i had a problem a month back, and i went for 9 session therapy .ur video is wonderful. ❤
Good morning
Just wanted to say thank you for your help! I tried these stretches with you and my pain going down my hip and thigh is gone. Thank you so much!
I have a metal plate in my left shoulder because iI shattered my humerus I can't do push ups. I'm 71 I also tore a tendon in my right knee. My butt and my thighs always seem to act up at night. Thank you for your time. And thank you for being on TH-cam 😬🇨🇱🇺🇲
@toneandtighten - this video is what I was looking for after watching dozens of other videos from so called experts. Great presentation. Succinct and spot on. I’m a new life long subscriber! Keep up the great work. Your are helping more people than you know. ❤
Been dealing with excruciating pain in my back, leg, and ankle for almost 5 weeks now. I cant bend over, walk, or even laydown without being in pain. Tempted to go to an orthopedic doctor to see what the next step is :(. I cant even lift my leg up half as much as my right leg...
Edit: I have 0 idea how it started, it just happened one day and got progressively worse. These streches in the video I cannot do at all without it being in pain.
So happy I found your videos. I am an avid strength trainer. Definitely incorporating these stretches into my routine
Glad you like them!
Had pain all day, did one round, and felt so much better. I'm going to add these to my morning routine.
Wonderful news and thanks for sharing!
Literally what has given me relief. I wake up and spend 20 mins on a stretch and glute strengthen using these videos. So happy I stsrted and everyone on here yourself included is finding relief. Seems like a long road to recovery. GL 🙏🏼
Thank you so very much! Just started these exercises and seems these are very helpful. May God bless you!
You're so welcome!
Thank you I feel better!
Thank you very much. Your video was instant pain reliever.
Glad it helped!
Thank you so much for your video I have been in a lot of pain for the last 3 weeks. Hoping this will help.😊 I apppreciate how well you explain how to do each exercise.
You are so welcome!
Oh my goodness, I was told I have stenosis about 20 years ago. They said it can't get better but it can get worse. Why was I never told about exercises to open up the pathways. I've never got really a lot of pain, but instead numbness first then the pain would start. I would sit down and the pain goes away. I can't believe I could have been doing these exercises. Thank you for showing me.
Thank your for sharing this video.
This video is fantastic!! My PT has worked with me doing most of these exercises and stretches. I will add the decompression stretch and the bridges to my homework!
Thanks for sharing!!
Thank you for this video I just started having sciatica pain in my right leg and this has been a huge help
You bet!
Thank so much for this video! You are a life saver!
You're welcome!
It works..!! Thank you♥️
Wow. Thanks so much. Starting to get relief after first day of exercises. This is great.
You're so welcome!
Hello I am 20 years old I love the outdoors and fitness and overall physical activity I’ve been dealing with sciatic pain for the past few years and has been destroying me and making me depressed I found this video helped with the pain and I appreciate the work you put in to help those in need of it
I would also like to know if there is a permanent solution to sciatica or if minimizing the pain is the best I can do
Thank you so much for making such an informative video.
I will be trying these exercises every day
My pleasure! I hope it helps!
Just did these...will do them daily 🇬🇧👵🏾👌🏽
Thanks it really helped couldn't even go to school because of it now I feel so relieved it came at the right time
Oh, wonderful! So glad this was helpful.
This follow along format is fantastic. So useful!😊
Glad you think so!
Thank you so much... It helps me a lot.. Ease the pain and feel better. God bless you more
You are so welcome!
I started feeling nerve pain about a month ago from standing at my job for 8 hours a day. It went away after doing yoga for two weeks, but it just came back. Followed this video and felt instant relief! Thank you so much! I plan to go back to gym to strengthen my core, follow this video, and do my nightly yoga!
Thanks for sharing and you are welcome!
My first day of this nerve exercise ❤
All of your videos have helped me and, most probably, others suffering like me. Having DDD is really the worst, and your videos have eased most of my pain. Thank you, and please continue helping people like me suffering from this disease.
My pleasure! So happy to help.
You're awesome. Thank you. I know the exercises, but it was nice for you to show me. Thank you. I'm having a lot of left leg sciatic pain and you really helped me. Thank you God bless you., you have such a kind spirit. Thank you.🎉
You're so welcome!
Mine is left side too 😢
@@Spooksandghoulz I pray all is well with you....
I tried your 8 minute routine and it was life changing! Thanks ❤
Fantastic!
Me also ...thanks
Just having symptoms of sciatic pain in my right leg but i feel it more in my right foot than upper part of body.. hope it will help..
Hi, I totally agree with these exercise of yours. I have sciatica pain on left side of my back and hopefully should be ok within few days. You r a good tutor and physiotherapist.
Thanks for your comment! I hope these help.
thank you for the video it helped. I have really bad stenosis. I have a Cortizone shot scheduled for next week so this should get me through it. Thank you.
Thank you .
Super nice exercises!Thank you very much!
My pleasure!
Wanted to thank you for the exercises. Watched tons of clips on dealing with leg pain while sitting and yours was the only one that helped. Not even sure if my issue is sciatica, but stretching and strengthening my core + lower back was key. Plus I had to get a desk riser to alternate standing vs sitting and make sure I do my weekly runs. Finally on the road to recovery and hopefully it continues. Keep up the good work!!!
Wonderful! You are so welcome!
Thank you
injured my back at the gym & all the chiropractors are closed for the weekend. thank you for this and helping me get through my weekend shifts
You are welcome! So glad it helped!
Thank you sir
Thank you so much for your video and useful exercises 🌸
You're so welcome!
Thank you men.
I m doing this after watched your video and i feel it better now before than........thank u sir
Glad to hear that!
Thank you so much for the video, I will do my best to follow it.
You are welcome!
Thank you for your videos!
My pleasure!
Ohhh, just thank you. I really appreciate you sharing your knowledge with us!
You are so welcome!
Excellent practically shown all. Thanq
Thanks so much!
Thank you for your teaching
You are very welcome!
As someone who struggles in this area, these exercises are great. As are your other ones on the subject. The first exercise is excellent, once you can get to it and the vertical leg extension with foot elevation as well. The compression release as well.
Keep up the good work.
Thanks for sharing!
By doing this will pain go away forever or else just relaxation purpose
Try it , it goes i can tell
Thanks. This definitely helped.
Glad it helped!
It worked. I usually just feel the pain in my lower back but I woke up one morning with it shooting down my one leg and did the first stretch and all the pain was gone.
Yep, this subject hits the needs!!! Ty
Great! You are welcome!
This is helpful - thank you! I’m a 58 YO male who does daily pushups, squats, and burpees and have started to get sciatic nerve pain down one leg. I’m going to incorporate these exercises daily to help mitigate the discomfort, but hope to keep up my calisthenics training as I enjoy it and it’s helped me gain strength, endurance, and lose weight.
Fantastic! I hope these help!
Thank you so much. They are easy and good
You are welcome 😊
Thank You so much!
You're welcome! I hope this helped!
Good stuff. These seem like a lot of the different yoga poses I used to do.thanks!
You're so welcome!
Literally helped my pain after one day. Why did I not try this sooner!
Love to hear that!
Thank you iI got little relief by just doing these exercises along with you
You're so welcome!
Thank you for this vedeo and I wanna share this to my husband quickly ❤
You are so welcome!
Excellent explanation.
Glad it was helpful!
I am a malayali this exersice is very helpfull for me thank you sir
Thank you for the videos helps me alot
My pleasure!
Thanks
I struggled to get medicine but when I watched this video and practiced it only took me 3 hours to relief pain thanks Tone
That is wonderful! So glad this helped you!
I went to PT, and these are some of the same exercises I used. My sciatica is terrible again because I stopped doing these exercises daily, so here I am back again with pain and numbness. It is difficult to sit and walk again. I hope these exercises work for me this time around.
I have to do them every day. So worth it!
You’re always great. Love 💕 it God bless you that remind us these for lower the pain
I appreciate your support and thanks for commenting!
Thank you so much for the video
You are so welcome!
Badasssss helped big time thank u!!
No problem!!
Thank you, this makes so much sense. I did yoga for years. I am 74 now and hurt myself. I will try your routine. 🙏🏻
I hope you find this helpful!
I can’t believe how much this helped!! Thank you
You're so welcome!
Thanks sir, very helpful strecthes 🙏
Always welcome!
Very informative technique, thanks
Glad it was helpful!
Thank you for doing this video 😁
You are so welcome!
I’m 33 and have been dealing with this pain for going on two weeks. Today I’m going to faithfully go through this routine everyday
I really hope you find this helpful and you feel better soon!
Been a couple of days, any updates??
Any improvement?
It really works on me
Awesome breakdown, thank you! Will use for myself and Clients.
Glad it was helpful!
Thank YOU so much an god bless you
You are very welcome! I hope this helps!
Thank u very much. It really help.
You're welcome!
Sir just now i tried once at home i felt something better , Thank u very much from pakistan .
So glad you are feeling better!
Thanks, i feel relieve
You're welcome!
Great & useful
Glad you think so!
Wow did this🎉really beneficial
Wonderful to hear!
Thanks so much.
You're welcome!
Great video n tips
Glad you enjoyed!
I tried your eight minutes stretching routine. It is simple and really helpful. I was watching your video on strengthening core muscles but couldn't comfortably do much of it because I have FSHD. Can you share some videos on how to strengthen the core, legs and upper body for people who have fshd. That will be really helpful.
Very helpful thank you
Glad it was helpful!
Thanks!
You are so welcome! Thank you so much for your kindness and generosity! Much appreciated!
As someone who struggled with lower back pain for so long (more than 5 years) first I my symptom was diagnosed as piriformis syndrome on right side but later as herniated disc on right side maybe from some muscle compensation and have tried so many stretching at first the pain is relieved but it will be back so soon so I suggest who is struggling with lower back pain should strengthening your core than stretching your muscle if you can or when the pain is tolerable try to warmup about five minutes then cat cow pose 10 reps each rep about 5 sec then mcgrill big 3 each for 10 reps each rep about 10 sec and then nerve flossing 10 reps these steps is what I do so now my lower back pain getting better and better, now is almost gone
I am 66 years old this helped me a lot i can walk distance i can do lot of things in the house thank you so much
You are so welcome!
I do not have sciatic pain, I just get this only when I do skullcrusher exercise in the gym. I feel a nerve pinch at my right hip and I have to lift my right leg to relieve or unlock it.
Definitely going to try and see if this can make a difference
Thank u
Until about 2 months ago i had never heard of Sciatica, so my first thought is to take my hat off to all those who have it.. and hope they get better soon. The degenerative
disc exercise was very limited and painful. Thanks .. will add to my evening and morning routine.
You are welcome! I hope this helps you feel better!
The stretch at 3:45 feels so fantastic.
This video has been an absolute gift! I’ve dealt with back problems for a long time and recently sciatica pain. Just doing the few exercises here and the relief was almost instant, will definitely be doing this routine daily 🎉
Glad it helped and thanks for sharing!
Tnx doc
I will try this
All the best!
Fixed.
I've only had the sciatica pain for a few days. - It's pretty horrible! but I think this is really going to help. Thanks.
You are welcome! I hope it does!
@@toneandtighten Honestly, I've had this for several days and today, since doing your exercises, I have had no pain. It's amazing!